**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuits session is crafted to assist you in developing strength and mobility using only a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The workout is low-impact with no jumping, allowing for easy modifications simply by altering the weight. It’s a flexible session appropriate for everyone, featuring a guided warm-up and cool-down.
If you like this class, make sure to take a look at the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Structure:
We will start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. Following this, we will engage in two strength exercise circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll execute four total sets (two on the right side and two on the left side), with 30 seconds of rest in between sets.
– **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three total sets, with 30 seconds of recovery between sets.
There will be a one-minute recovery interval between the two circuits. You are welcome to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as you see fit.
The session will end with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole